--- Find A Workout ---
Workout | taper |
Ability Level: | Lap Swimmer |
Type: | General |
Course: | SC Yards |
Duration: | 60 Minutes |
Distance: | 4,000 |
Author | Jerry Casey |
Submitted By: | Jerry Casey |
Club: | Grand Rapids Swimming Team |
Club/Author Info: | |
Set Category
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Set Description
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Set Intervals
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Warm-up
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10 to 15 min of stretching swim 200 yards kick 200 yards pull 200 yards
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Swim - 1 x 500 - 50% to 70 % Broken Sprint - 5 x (25 - 50 - 25) 10 seconds rest inbetween 25s and 50s Sprint - 5 x 100s on the 2:00min (specialty strokes) 5 x 100s on the 1:45 all freestyle Kick/ Swim 1x500 odd numbered length kick easy even numbered lengths swim 100 % specialty strokes on the even lengths Specialty strokes on the 25s Sprints - 16 x 25s lengths 1, 5, 9, 13 (3 breaths per length) lengths 2, 6, 10, 14 (2 breaths per length) lengths 3, 7, 11, 15 (1 breath per length) lengths 4, 8, 12, 16 (no Breathers) (ON THE 30 SECONDS) (ON LENGTHS 3,7,11,15 ON :45 SECONDS REST) Cool Down easy 500 TOTAL YARDS 4,000
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Total = 4,000 SC Yards
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Swimming World is first and foremost concerned with the health and safety of its readers.
If you have not been involved in an ongoing exercise regimen
for at least six months, prior to attempting any of the workouts/exercises, check with your physician.
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